Aerobic Exercise: The Health Benefits

In this article, I will explore the several advantages of aerobic exercise, but particularly, I will talk about the psychological advantages of aerobic exercise, which to my happy and healthy mind is almost more important. After all, a sick mind is an unhealthy body!

What Is Aerobic Exercise?

According to the Global Healing Centers website definition, “Aerobic Exercise is a type of movement, for example running or cycling, that makes the heart pump faster and develops oxygen intake.” Good examples of aerobic exercise are; running, biking, fast walking, dynamic yoga, circuit training, skiing, and skating.

What Are the Psychological Benefits of Aerobic Exercise?

Mood Enhancer

When we do aerobic exercise, our body produces small chemicals called endorphins, which systematically speaking, are polypeptides, which can bind to neuronal receptors in the brain to relieve pain. Endorphins are not only produced from exercise, but they are also triggered by deep breathing, meditation, the consumption of spicy food and deep laughter.

It is believed that endorphins produce four main effects in the body. They relieve pain, reduce stress, improve the immune system and also postpone the aging process. It can be worth it to stock up on some gym equipment, they can make things easier for you. I prefer to exercise outdoors, but I have a stationary indoor bicycle, so, if it is raining, I have no excuse not to exercise.

Reduces Anxiety and Depression

Anxiety and depression can lead to a sense of isolation. When participating in aerobic sports, one may choose to join a running club, a gym, a swimming club or any other sports club. It is an outstanding way to get the psychological advantages of aerobic activity since it drives you crazy and can put you in positions where you have to talk to other people.

On the other hand, aerobic exercise offers a distraction. For an hour or so every day, you can put yourself in a position where you are very busy worrying about the possibility of having to run another two miles before you can prevent. Burning excess fat and toning can increase everyone’s confidence level. The clothes suit you better and you get compliments from your friends. That is often enough to start lifting the heavy cloud of a mild depression. Read more.

Stress Reduction

Do you feel that the whole world is collapsing on top of you? I think that everyone does it at one time or another. Whether you always keep positive, it will happen. Aerobic exercise is an excellent way to stay positive. If you are stressed, it is essential to get enough sleep. The exercises really sleep faster, are fresher and have clearer memories. Exercise increases blood flow to the brain, which provides additional oxygen and sugar, which can help when it comes to concentrating. And once more, the small endorphins can make you happier, making you feel that maybe everything will be fine in any case.

So, in conclusion, exercise! There are several advantages to be lost if you do not. Pay close attention to the advantages of aerobic exercise. You can lose weight, be healthier, prevent diseases and also feel better about yourself. All you have to do is start exercising; increase your heart rate and sweat! 

Read More →

The 6 Best Intense Cardio Workouts

You see it everywhere, “Running-the best way to work that cardio!” Or maybe, “Ways to cut fat, fast!”. But not all of us love running. Most people are under the assumption that running is the only way to stay fit and healthy, but that’s just not true. There are many different cardio workouts that you can do to maximize calorie burn and build muscle. See if these workouts can really provide that cardio workout that you need.
Circuit Training

            Circuit training manipulates both aerobic and strengthening motions, without allowing much rest in between. The key to this workout is to perfect at what times you rest and at what times you recover, while still remembering to give yourself at the very least 15 seconds to catch your breath in between or take a drink of water. If you need more time in between, don’t feel bad for taking it(same goes for the water part). Try to keep mixing up your moves as you see necessary.

Indoor or Outdoor Cycling

            Whether you are indoor cycling or outdoor cycling t, the most important part of getting a satisfactory workout on the pedals is to not only focus on pushing down on the pedals, but to also focus on pulling the pedals up if you can(although depending on the type of bike you may be using outdoors, this might not be as possible). Focusing on this aspect not only helps burn more calories and work your cardio, but also works on your glutes and hamstrings. Another important tip: try to add more resistance on the bike, to stop you from gaining momentum(this slows your workout down and does not give you the full effect). This is where outdoor cycling comes in handy, giving you tougher workouts, as well as time to rest in between without having to fuss with a machine.

High Intensity Interval Training(HIIT)

HIIT utilizes sprints, lunges, and speed skaters, allowing time to rest in between each. HIIT mostly relies on large bursts of high-energy, high-intensity(as the name implies) cardio workouts, followed up with periods of rest. It is recommended to catch your breath and rest for at least half of the time you spent exercising in between exercises.

The VersaClimber

            The most important part to successfully using the VersaClimber is by keeping a steady motion. You’re working your lower and upper body together in a climbing motion, similar to using a StairMaster. You’ll feel very tired, but it’s important to keep going as you’ll be building strength, endurance, coordination, and of course, your cardio. More explained in this post: http://www.dancechicagochampionships.com/how-to-stay-fit-when-youre-busy/

Indoor Rowing

The best part of the rowing machine is that it works an estimated 84% of your body’s muscles(without working your joints, as does running)! Considerably one of the more effective methods opposing running, rowing is a very high-intensity workout to work your cardio.

Plyometrics

Plyometrics are a method of exercises that focus on metabolic conditioning that rely heavily on high-energy contractions. Some examples include: jump squats, burpees, box jumps, hops. The focus of this style of working out is to maximum energy in a minimum amount of time.

Give these cardio workouts a chance. If at first they might seem like too much, try to slowly ease into them(sometimes starting off strong isn’t always the best). If not, you might want to try giving running another shot(running isn’t as bad as it seems when you first start). Find new and fun ways to make running enjoyable for you!

Read More →